Tag: Lightning Rod

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Circuit City


AO: >Lighting Rod

QIC: > Bunny

PAX: > Danish, Lumbergh, Walkman, Stray Cat, Slash



CONDITIONS

Rain and 38F to start the day right

Warm Up (Circle of Pain)

x30 SSH

x25 Windmills

x25 3rd grade exercise

x20 arm scissors

The Thang

Mosey to track, and one lap around.

Getting jacked up with some Navy cadence – turning into shooters, cutters, and drinkers.

Circuit City (shout out to F3 Pittsburgh for inspiration)

10 count after each circuit

Plank Circuit IC: low plank x25, right plank x15, left plank x15, high plank x15, shoulder taps x10, plank jacks x10

Arm Circuit IC: arm circles x20, reverse x20, seal claps x20, overhead claps x20, overhead press x20

Squat Circuit IC: Squat x20, narrow squat x20, sumo squat x20

Lunge Circuit IC (8 rounds): right forward, right side, right rear, left rear, left side, left forward for each round

Mosey back to courtyard

Slash remarked on having to go Silence of the Lambs on the narrow squats to avoid some serious damage.

Merkin Circuit IC: Merkin x 20, incline merkin x20, decline merkin x10, merkin x15

Lunge Circuit again (6 rounds because we finished sooner than expected)

6MOM

x30 LBX

x20 flutter kicks

x25 LBC

x20 superman

x20 Merkins

Moleskin

We discussed the importance of work in overall happiness and wellbeing. I will be working again after being laid off since July, and I feel new appreciation for how important work is in achieving fulfillment. The PAX discussed how important feeling productive is in their own lives.

We also talked about Danish’s upcoming Saturday polar plunge, and a little fellowship after Friday’s fitness. The pax will bring coffee and stick around for about 15-30 mins on Friday. Wish I could be at both events, but I will be at the Coast.

Over and out,

Bunny

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Coupon Cardio to start the week

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Bunny, Danish, Stray Cat, Samurai,

Conditions

Strangely Balmy mid 40’s and overcast with wet ground but no rain. PAX was chatty as we kicked off the warmup.

Warm up

High Knees x 12, Third Graders x 12, Windmill x 12, Squat x 10, Slow High Knees x 12, Butt Kickers x 12, Monkey Humpers x 12

Mosied to the track with our coupon’s.

The THANG

Declining Coupon Circuit

Transfer Merkins x 10,

While carrying the coupon, run up the stairs, run around the end of the track to the Bleachers.

Transfers x 10

Run back to the starting position.

Repeat x 9, 8…..finished the set with (4) before running out of time. For the first two rounds we also included a stair run up the bleachers. Once Samurai and Bunny joined us (late but not in the fart sack!) we couldn’t stay separated safely so we ditched the bleacher run.

Moleskin

Grace – Unmerited Favor. To give it to others is to view everything in as favorable a light as possible. Your M, your shorties, friends, people on social media, political figures, etc. This is challenging in itself, especially in closer relationships where the stress of the day/week can make a sigh or miscommunication feel intentional.

What is too much grace? The balance is tricky. I’ve heard it described as equal parts ‘ love’ and ‘sword’. Enough ‘love’ to empathize, enough ‘sword’ to be candid and honest even when it’s hard.

To give grace to others is challenging. To do so to yourself, even more so. Recognizing your limits and respecting them, while not giving in to the jester or self deceptions is a tough balance. Last week Danish used a good example for setting goals – sometimes you have to meet yourself where you’re at. Being candid that whatever Ideal you’ve set, perfection may not be an option yet is a good balance of Love and Sword. There’s a great saying ‘Don’t let the perfect get in the way of the good.’

Do good to yourself. As we roll into February, set a go30 challenge for yourself that is good. Something you can do and be proud of, and extend that level of grace to others.

– Walkman

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(Broad) jumping for Joy

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Walkman, Danish, Samurai, Bunny

Conditions

41F and overcast with some water on the ground. Pax showed up just in time to make it a great Friday.

Warm up

Jog to 62nd and back to the top of the stairs by the track.

Infinity plank – Merkins x 10, Shoulder tap x 10, Plank x 10, one legged merkin x 10, one legged shoulder tap x 10, one legged plank x 10.

Mosied to the football field.

The THANG

Start at the goal line.

#1) Bear Crawl 20 yards, broad jump 20 yards, repeat until at the far end and jog back.

Squat x 15 (HC)

#2) Broad Jump 20 yards, Bear Crawl 20 yards, repeat until at the far end and jog back

Plank x 30

Repeat #1

Squat x 15 (HC)

Repeat #2

Plank x 30

Lunge walk to the 50, stopping every 10 yards to do 5 merkins.

6MOM

Just enough time for Big Bois x 5

Moleskin

YHC shared an experience this week of being entirely too focused to enjoy myself. I’d been waking up focused, and staying that way until bedtime. However, this morning I woke up in a great mood, a skip in my step and just excited for life. Not unfocused, just happy. It took facilitating a going away party for some friends and their kids, and seeing our kids having big belly laughs together. Creating the opportunity for unadulterated joy heals. It’s good for the soul. It also always requires people, there’s no way to get that type of laughter by yourself. Danish shared that we often measure things that are good for us, in order to be consistent and maximize them – diet, exercise, etc. But we don’t even think about measuring/scheduling these types of fun times. You can’t manufacture them – no amount of planning guarantees you’ll get that big belly laugh of goodness, but if you don’t create the opportunity, it’s highly unlikely to happen.

– Walkman

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(01.27.21) 4 4x4s x 400…for the “snow”


AO: Lightning Rod

QIC: Lumbergh

PAX: Slash, Herbie, Samurai, Bunny


CONDITIONS

Warm Up (Circle of Pain)

Jumped straight in to some WORK.

  • SSH x 25
  • Little Arm Circles x 15 (both directions)
  • Scissor Arms x 15
  • Third Grade Exercises x 15
  • Windmill x 15
  • Squats x 15
  • SSH x 25

The Thang

Mosey to track

4 4x4s x 400 meters

  • 4 4x4s (burpee down to plank, 4 merkins, 4 mountain climbers (HC), burpee up and repeat 4 times)
  • Run 400 meters
  • Repeat till end of time (approx. 30 mins)

Mosey back to Lightning Rod

PAX was active and supportive. Lifting each other up and encouraging the 6. Slash was out in front and always positive. Proud of the rest as no matter the grind, continued to keep moving forward. Putting in the WORK!

6MOM

  • Big Bois x 15 IC
  • Outlaws x 10 IC (both directions)
  • LBXs x 15 IC

Moleskin

The Sustaining Relationship Between A Man And His Work

Work is a Virtue

Men earn their daily bread through the sweat of their labor. We call this the sustaining relationship because the HIM must feed himself and his family. Work also sustains and benefits the Community, as we are all created to perform some function for the betterment of those with whom we live in Proximity. The skill of the candlestick maker empowers him to light the darkness for both himself and his neighbor the baker, who in turn feeds him with wholesome nourishment. In this way, Mammon and Community are inseparable.

Work is also essential to a man’s personal well-being, not just in the material sense but in his pursuit of proper personal alignment. Idleness is not good for a man. It is a state of non-Movement that can keep his boat permanently capsized. Even a man who has retired after 40 years of hard work finds himself looking for “something to do” with his free time other than just playing golf. Play is not enough. A man needs work. We are hard-wired to produce, and not doing so knocks us out of proper alignment.

https://f3nation.com/q/mammon/

> That’s a wrap, Lumbergh

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Deck of Death to your upper body


AO: >Lighting Rod

QIC: > Bunny

PAX: > Danish, Herbie, Walkman, Stray Cat



CONDITIONS

Moist and 36F to start the day right

Warm Up (Circle of Pain)

x25 SSH

x20 Slow high knees

x20 3rd grade exercise

x10 MHs

x20 arm scissors

x10 BKs

The Thang

Mosey to Roundabout and back to courtyard

Chit chat about the weekend – pax seem chipper.

Deck of Death

Hearts – Merkins

Diamonds – Dips

Spades – Incline Merkins

Clubs – Box Jumps modified to step ups due to conditions

No Jokers in deck – supposed to be shoulder taps

Merkins and dips really started to add up, but pax pushed through – finishing with 5 minutes to spare.

6MOM

x25 LBC

x20 flutter kicks

x20 shoulder taps to make up for no jokers

x20 LBX

x25 superman

x10 Squats because my timing wasn’t great 🙂

Moleskin

We discussed the importance of taking your spouse/partner/queen out of the everyday routine of kids etc., and reconnecting on a deeper level. I was able to go out of town for a night with just my wife, and even though we know how important these things are, it is still surprising how much these outings can rejuvenate relationships. Pax talked about strategies for incorporating more of this into our everyday routines.

We took a final moment of silence for prayer or positive thoughts.

(Countorama, Nameorama slightly delayed due to forgetting my phone, running back to my car to get it, and almost getting attacked by a poodle)

Over and out,

Bunny

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Coupons and Planks!


AO: > Lightning Rod

QIC: > Walkman

PAX: > Lumbergh, Danish, Bunny, Herbie



CONDITIONS

> 42 degrees F and dry, slightly overcast. PAX arrived early to help me unload Coupons for a great Friday in the gloom.

Warm Up (Circle of Pain)

> 10 Sun Salutations – Mountain -> halfway lift -> plank -> Chataranga -> upward dog -> downward dog.

Mosy to 62nd and back to the hill.

The Thang

> Partnered up for this one:

Person 1: Coupon Squat x 10, Coupon Swing x 10, carry coupon up the hill, Curl x 15, Row x 15, carry coupon back down the hill and switch with person 2.

Person 2: Hold plank until your partner is back.

Reminded the pax that in this type of workout, your partner is your motivation to push hard and to move quickly. We were able to maintain about 4 minute splits, which is impressive!

6MOM

> LBX x 25, Flutter kick x 15, Leg lift x 20 (YHC screwed up the count for a bit on this one, thanks for the patience PAX!), LBC x 15.

Moleskin

> Quote I’d heard earlier in the week: ” Leadership is a social process”. It’s a continuous dynamic of leading and following between the participants.

> Great work today!

– Walkman

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Legs and Leadership


AO: > Lightning Rod

QIC: > Walkman

PAX: > Bunny, Herbie, Lawn Boy, FNG (Stray Cat)



CONDITIONS

> 40 degrees and slightly overcast, dry ground and clear morning in the gloom. We were joined by an FNG who found us through a friend in Charlotte who knew of Angus, as well as Lawn Boy from the Houston Area who’s in town to visit family. Quick introductions and we kicked off right at 530.

Warm Up (Circle of Pain)

> Jogged to 62nd and back to the tennis courts, circled up for Windmill x 12, slow high knees x 12, third grade exercise x 12, arm scissors x 12, squat x 10 and then mosied to the track.

The Thang

>Wall Sits with cherry pickers x 15, Moroccan night club x 15, OHP x 15, Forward arm circles x 15, backward arm circles x 15.

Started in the end zone – broad jumps to the other end, stopping every 10 yards for squat jumps. 3 @ the 10, 6 @ the 20, 9 @ the 30, 12 @ 40, 15 @ 50, then descending – 12 @ 40, 9 @ 30, etc.

Jogged back to the original end zone and repeated the structure with lunge walks and side lunges (one on each side counted as 1).

Pax finished strong and mosied back to the ‘Rod.

6MOM

> LBC x 25, Flutterkick x 10.

Moleskin

> To Lead is to go before, but it is also to be followed. A ‘leader’ who only goes before and isn’t followed is just wandering around on his own, having lost his people on the way. A leader casts vision and takes his people in that direction, to do so is both a responsibility and a privilege. A privilege to be trusted and followed, a responsibility to do it well and to cast a vision that is aligned with the needs of the followers.

> Tomorrow’s sore legs brought to you by Walkman

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200s


AO: >Lighting Rod

QIC: > Bunny

PAX: > Lumbergh, Danish, Herbie, Walkman



CONDITIONS

Drizzly and 43F to start the day right

Warm Up (Circle of Pain)

x20 SSH

x20 SHK

x20 arm scissors

x10 MHs

x10 BKs

The Thang

Mosey to Roundabout and back to courtyard

Pax seem supportive of my VQ. We chat about weekend plans with families, and everybody seems positive.

200s

Partner up with 1 coupon per group. Partners complete each set as a team switching off – with one partner working on coupon reps, and the other doing the smaller exercise set.

x200 deep squats with coupon, partner does 20 merkins

x200 coupon swings, partner does 20 incline merkins

x200 coupon shoulder press, partner does 20 bench step ups

x50 coupon curls, partner does 10 squats

short mosey and back to courtyard

6MOM

x25 LBC

x20 flutter kick

x20 LBX

x20 plank

Moleskin

Touched on the role of failure in leadership growth from the Q Source (Q4.5). Without failure, we are not able to learn and grow as leaders. Fear of failure often causes stagnation in our ability to grow as leaders and HIMs. We should embrace our failures, and learn and grow from them to become the best leaders that we can be.

As an incredible gesture of goodwill, the leadership team gave me some money to help me out during this tough time – knowing that I was laid off in July, they wanted to help a fellow pax. However, I do not have a great need for money at this time, and I want to do something meaningful with the funds. I have decided to create a fund of sorts that we can use to help any fellow pax if the need should arise. If the money is not used by the end of the year, I hope that we can find a good cause to put it towards.

Danish seemed to have injured his shoulder. I hope that we can support him in anyway possible, and he is able to continue workouts. He has been an important leader and motivator for the Lighting Rod.

Over and out, Bunny

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Shield Lock


AO: > Lightning Rod

QIC: > Walkman

PAX: > Bunny, Herbie, Millie Vanilli, Lumbergh, Danish



CONDITIONS

>45 with wet ground but no falling water. PAX arrived on time and we kicked things off in the Gloom.

Warm Up (Circle of Pain)

> Jogged to 52nd and then down to Division, circled up by the pathway for Windmill x 15, slow high knees x 15, Third Grade exercise x 15, squats x 10 and mosied to the track.

The Thang

>Descending Ladder of Real Peter Parkers, with lunge walks across the track (width) and back in between. 10 RPP’s, lunge walk, 9 RPP’s, lunge walk…This was tough to finish and had all of our legs burning!

Baby Dora in three teams of two. Each team completed 75 Burpees, 100 Squat Jumps, 200 mountain climbers. Worked up a sweat with some positive chatter to keep the PAX going!

6MOM

> Plank x 15, Flutter kick x 25

Moleskin

>Q1.7 Shield Lock. Men hunt as a pack and share the rewards horizontally. Whereas your M and Shorties will give you feedback if you’re committing malpractice, your friends typically won’t, and relationships require constant acceleration. The Shield lock is beneficial for mutual defense against the flux, and requires 3P – Proximate, Purpose, and Periodic in order to thrive.

> Weekend soreness brought to you by Walkman

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(01.06.21) Gridiron Grinder


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Danish, Walkman, 2Chainz, Milli Vanilli, Herbie, Bunny, FNG (Samurai)



CONDITIONS

Warm day the Lightning Rod, relatively dry coming in at 48F degrees. 4 PAX rolled in strong ready for a beat down.

Warm Up (Circle of Pain)

  • SSH x 15
  • Windmill x 15
  • 3rd Grade Exercise x 15
  • Monkey Humpers x 15
  • Slow High Knees x 15
  • Butt Kickers x 15
  • SSH x 15

Mosey to the track

The THANG

Goal is 3 rounds, PAX delivered 2.5 this morning!!

  • Start at back corner of football field
  • 20 Squats (EC)
  • 20 Monkey Humpers (EC)
  • 20 Big Bois
  • 20 Leg Raises
  • Mosey to other end of the field
  • 10 Squats (EC)
  • 10 Monkey Humpers (EC)
  • 10 Big Bois
  • 10 Leg Raises
  • Sprint to the other side of the field (same end zone)
  • 20 Squats (EC)
  • 20 Monkey Humpers (EC)
  • 20 Big Bois
  • 20 Leg Raises
  • Mosey to other end of the field
  • 10 Squats (EC)
  • 10 Monkey Humpers (EC)
  • 10 Big Bois
  • 10 Leg Raises
  • Sprint to the other side of the field (same end zone)

Back to the Lightning Rod

6MOM

> LBCs x 15, Spread Eagles x 15, Flutter Kicks x 15

Moleskin

Get Right (Q1) – F3Qsource

To be able to help others, a man must first help himself

Picture yourself on an airplane taxiing out to the runway. Doesn’t the flight attendant always instruct the passengers that in the event of sudden cabin depressurization oxygen masks will drop down from the ceiling. She then says something counterintuitive. If you are traveling with small children, put your mask on before trying to assist them. Selflessness would seem to require the inverse, that you would not help yourself before you helped them. Perhaps, but in a rapidly depressurizing cabin you won’t have the time. The issue is not whether you should help them first, but that you can’t help them at all unless you help yourself first.

The same is true in the life of man. A man must be breathing pure oxygen before he can help his fellow passengers. He must accelerate his Fitness, Fellowship and Faith before he can hope to have IMPACT or lead. He has to Get Right first before he does anything else.

Get Right is the first quadrant of Preparedness because an un-Fit man is unprepared to help anyone else.

***Today we were fortunate enough two have to new members added to our PAX. 2Chainz comes from the area but had only done F3 back while visiting family in Naperville, IL. Glad to have you brother! In addition, we had a FNG who’s been checking in on F3 planting in Portland, learned about the mission while in Memphis a few months back. Got to know him a bit this morning and pumped to have him, welcome newly minted Samurai!***

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh